CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (10 Rounds for time)

“Grand Finale”

Freedom (RX’d)

Every 2:00 (10 sets)

200/175m Row

50 Double Unders

Independence

Every 2:00 (10 sets)

175/150m Row

35 Double Unders

Liberty

Every 2:00 (10 sets)

150/125m Row

50 Single Unders

Target time each set: 1:10 – 1:20

Time cap each set: 1:30

* Limited Equipment and Large Class Option available in Coach Notes

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Cooldown